Spiced White Fish with Fennel & Citrus Salad

Enjoy this heart-healthy recipe from our kitchen to yours! Check out more wonderful recipes by visiting our collection.

Print

Prep Time: 20 mins | Cook Time: 10 mins | Serves: 4

Ingredients

For the fish:

• 1½ lbs (4, 6 oz fillets) flakey white fish such as halibut, cod, or snapper

• 1 tsp paprika

• ½ tsp dried oregano

• ½ tsp black pepper

• ¼ tsp red pepper flakes

• ½ tsp salt

• 1 Tbsp olive oil

For the salad:

• 2 bulbs fennel, halved, cored, and thinly sliced

• 2 Tbsp fennel fronds

• ¼ c fresh mint leaves

• 1 orange, segmented and juiced

• 1 grapefruit, segmented and juiced

• 1 Tbsp lemon juice, optional

• 2 Tbsp olive oil

• 1 tsp honey, optional

• ½ tsp ground coriander

• ½ tsp salt

Directions

1. Remove fennel fronts and set aside. Trim off stocks and remove core before cutting the fennel bulb into thin slices. Place sliced fennel into large bowl.

2. Cut citrus fruits into sections, working over a bowl to preserve the juices.

3. For the dressing, use 2-3 Tbs citrus juice, adding honey as needed to taste. Add salt, coriander, and olive oil. Whisk/shake until well combined. Pour over shaved fennel and toss to coat.

4. For the fish, season with salt and top with spice blend. Heat olive oil in large pan over medium heat. Cook fish until flakes easily with a fork or until reaches internal temp of 145°F (about 3-4 minutes per side). Remove from heat and let rest for a few minutes.

5. Assemble salad by topping shaved fennel with citrus sections, fennel fronds and mint leaves. Serve with fish fillet and enjoy!

Notes

• Use a mandolin or sharp knife to achieve very thin fennel slices.

• Choose a variety of citrus fruits based on flavor preference and seasonal availability. Grapefruit, naval, cara cara, or blood oranges, or tangerines would all be delicious! Adjust the amount of honey in the dressing as needed depending on tartness of the citrus juices used.

• Leave dressing on the side to allow for next day leftover salad.

Nutrition: (per serving) Calories: 363 kcals | Total Fat: 14 g | Saturated Fat: 2 g | Sodium: 630 mg | Carb: 21 g | Protein: 37 g | Fiber: 5.5 g.

In the Kitchen | February 2024
Basecamp Prevention + Wellness, Providence | providencebasecamp.org